Many of us take our feet for granted, but these two body parts are responsible for getting us from point A to point B. The everyday stress of movement is why foot pain is one of the most common health concerns that people experience. For some, the discomfort requires more intense measures, while many can gain relief by using home remedies for foot pain.
Home Remedies for Foot Pain
Causes and Symptoms
Foot pain is associated with an issue affecting any part of the foot, which includes the bones, tendons, ligaments, muscles, fascia, toenail beds, nerves, blood vessels, and skin [1]. When identifying the cause of foot pain, the primary location of your symptoms (such as swelling, redness, warmth and injury) plays an important role. Some of the most common causes include:
Plantar Fasciitis – When the plantar fascia (the band of tough tissue connecting the heel bone to the toes) becomes inflamed or irritated, you will experience foot pain. The first sign of this condition is heel pain when getting out of the bed. Your arches may also hurt.
Heel Spurs – When abnormal growths of bone develop on the bottom of the heel bone, your foot may hurt as you walk or stand. About one in 20 people with heel spurs will face foot pain. Those with flat feet or high arches are more susceptible to this type of pain.
Bruises – If you step on a rock or hard object, a bruise can develop on the fat pad of the heel.
Fractures – If you experience a fracture of the heel bone, ankle, or another part of the foot – pain is a noticeable symptom. You may also experience swelling, bruising, trouble walking, and a limp.
Injury – Any trauma that the foot suffers can result in pain, such as a sports injury or dropping something heavy on the top of the foot.
Metatarsalgia – The ball of the foot may become inflamed and painful – usually a consequence of heavy activity or poorly fitting shoes.
Nerve Damage – Also known as neuropathy, the foot pain is characterized as a burning or stinging sensation likened to the feeling of electricity. Diabetics are more likely to experience this kind of pain.
Tendinitis – When inflammation and irritation strikes the tendons (the bands attaching muscles to bones), the pain can run along the surface of the foot and other locations.
Foot Pain Home Remedies
Foot pain makes it difficult to get up and moving with your daily routine. You may have to take off days at work. Playing with the kids becomes impossible. You’re much slower to complete everyday duties. To get back on the right track and put this inconvenience behind you, consider the following home remedies for foot pain:
a) Epsom Salts:
Add two tablespoons of Epsom salts to a tub filled with warm water. Soak in the bath for 15 minutes to ease foot pain. Use a soft towel to pat your feet dry. Follow up by moisturizing your feet with your usual lotion.
b) Hot and Cold Water:
While sitting on the edge of your tub, take turns running cold and hot (not scalding) water over sore feet. End off using cold water.
c) Banana:
Swollen feet are painful, but there are certain foods that can help balance out your fluid levels. To fight fluid retention in the feet, reach for a banana, which delivers a healthy boost of potassium.
d) Seltzer Water:
The carbonation in sugar-free seltzers and waters can provide a refreshing soak for painful feet.
e) Elevation:
Standing on your feet for long periods of time can really take its toll. Every once in a while, it’s important to relax for 10 to 15 minutes by elevating your feet at a 45-degree angle. Elevation moves blood away from the feet, which helps treat swelling.
f) Sage:
Rub a handful of sage leaves in your hand to release the curative chemicals found in the herb. Place the sage in a saucepan filled with 2/3 cup of apple cider vinegar. Boil the ingredients, and then let simmer for five minutes. Remove the concoction from the heat. Apply the remedy by soaking a cloth in the liquid and covering a sore or sprained foot.
g) Foot Massage:
Relax foot pain with massage. Apply oil to your feet and rub in using medium to light strokes of your thumbs and fingers. Start at the ball of the foot, and then move across and down the entire foot. Make small circular motions with your thumbs. Deeply penetrate the arch of your foot with your thumbs – working your way up to the toes. Gently squeeze, rotate and tug at each toe.
h) Ice:
Rejuvenate sore feet by wrapping a washcloth around a handful of ice and placing on the pain. This remedy will help decrease swelling.
i) Exercise Your Feet:
Strong, flexible feet stay healthy and pain-free with regular exercise. There are plenty of different exercises for the feet to consider. Start off slow by learning how to properly stretch the feet.
j) Beans:
Keep blood flowing in the foot region by tossing a handful of beans on the floor and using your toes to pick up.
k) Calf Muscle Stretches:
To treat foot pain in the heel caused by conditions, such as plantar fascitis, stretch out the calf muscles with designated exercises.
l) Trim and File Your Nails:
To prevent ingrown toenails, trim nails straight across and only to the end of the toe. Use a file to remove sharp edges from the corners that could cut into the skin.
m) Buy the Right Shoes:
If you don’t wear appropriately sized shoes, your chances of suffering a painful foot condition increases. When purchasing new footwear, resist the temptation to squeeze into a smaller size. You should have plenty of room in the toe area. Shoes should not easily slip off. There should be no bulges over the edges of the shoe – footwear needs to be wide enough.
n) Bag of Frozen Vegetables:
Reduce the inflammation of tendonitis by placing something cold on your feet. When you don’t have an ice pack handy, a bag of frozen vegetables will do.
o) Olive Oil:
When feet are tired and painful, massage with olive oil.
p) Asparagus:
Treat swollen, painful feet by steaming asparagus and eating to take advantage of the vegetable’s natural diuretic properties. This will help flush out excess fluids that cause feet to swell.
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